MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm up or Banded 7’s

-into-

Hip Halo Warmup

-into-

7 min AMRAP

30 sec Row (easy pace)

4 Thrusters (empty bar – build across)

2 Zombie Climbs or 1 max height rope pull

2. Workout Prep

2 sets:

3 Thrusters (at workout weight)

1 Rope Climb

Metcon

COMP: Metcon (Time)

21 Thrusters (115/80)

6 Rope Climbs

15 Thrusters (115/80)

4 Rope Climbs

9 Thrusters (each) (115/80)

2 Rope Climbs
Target time: 10-12 minutes

Time cap: 18 minutes

Stimulus is moderate-high intensity.

Thrusters: Bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat position will allow for an easier transition from the squat into the shoulder to overhead.

FIT: Metcon (Time)

21 Thrusters (95/65)

4 Rope Climbs

15 Thrusters (95/65)

3 Rope Climbs

9 Thrusters (95/65)

2 Rope Climbs
Target time: 10-12 minutes

Time cap: 18 minutes

Stimulus is moderate-high intensity.

Thrusters: Bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat position will allow for an easier transition from the squat into the shoulder to overhead.

BURN: Metcon (Time)

18 Thrusters (75/55)

12 Zombie Climbs

12 Thrusters (75/55)

9 Zombie Climbs

6 Thrusters (75/55)

6 Zombie Climbs
Target time: 10-12 minutes

Time cap: 18 minutes

Stimulus is moderate-high intensity.

Thrusters: Bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat position will allow for an easier transition from the squat into the shoulder to overhead.

Accessory Work

Metcon (No Measure)

Rotational/Oblique

Oblique Crunch 3×30

Alt Jack Knife 3×15 (Each Leg)

Plank Dips 3×15 (Each Leg)

Trunk Rotation 3×20

Bent Knee Wipers 3×15 (Each Way)

Alt. Lunge Rotation 3×12 (Each Way)

Half Kneeling Rotational Chop 3×10 (Each Way)

Side Planks 3×45 Seconds (2 Sets) Each Way

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